About this exercise
A dynamic compound movement that combines a squat with a rotational twist holding a weight plate. The exercise challenges the obliques and core while also engaging the legs through the squat component.
Weighted Plate Side Twist from Squat
Step by step instructions, muscle activation and variants for the Weighted Plate Side Twist from Squat.
MediumObliques
How to Perform
- Stand with feet shoulder-width apart holding a weight plate at chest height with both hands
- Lower into a squat until your thighs are roughly parallel with the floor
- At the bottom of the squat, rotate your torso to one side, bringing the plate toward that hip
- Return the plate to center, then drive through your heels to stand back up
- Alternate the twist direction each rep or complete all reps to one side before switching
- Keep your chest up and core braced throughout the movement
Muscle Activation
Primary
Obliques
Secondary
AbsGlutesQuadriceps
About the Weighted Plate Side Twist from Squat
The Weighted Plate Side Twist from Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
